12, 10, 8
Stand with feet shoulder-width apart and shins touching the barbell. Push your hips back as you sit into a squat and grip the bar with an overhand grip, hands just wider than your stance. Keeping your back slightly arched, look forwards and stand, pushing through your legs. As you reach standing, pull your shoulders back. Reverse the movement under control.
6 STANDING DUMBBELL SHRUG
3 15, 12, 10
SETS REPS Stand up straight with your shoulders back and your chest out. Hold a dumbbell in each hand with your arms hanging straight at your sides, and shrug your shoulders up towards your ears without bending your elbows. This exercise is strictly an up-anddown movement – don’t rotate your shoulders as you shrug.